WHAT IS B.R.A.A.D. TRAINING: UNLOCKING FITNESS, LONGEVITY, AND WELLNESS AT 50+
KEVIN KEARNS
APRIL 2025
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At 58, Coach Kevin Kearns defies conventional notions of aging, proving that fitness, agility, and strength are achievable well beyond your youth. As a veteran strength and conditioning coach for elite athletes, Coach Kearns shares the transformative power of the BRAAD training system, a functional and holistic approach that enhances Balance, Reaction, Agility, Acceleration, and Deceleration—core elements for staying fit, resilient, and thriving in life.
Whether you're new to fitness or an experienced enthusiast, BRAAD training offers a dynamic, full-body workout that can burn up to 1,100 calories in 45 minutes. But it’s not just about calories—it’s about building coordination, strengthening joints and tendons, and cultivating functional movement patterns that prepare you for everything from pickleball to martial arts.
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Why BRAAD Works for the 50+ Demographic
As we age, maintaining mobility, balance, and reaction time becomes essential—not just for sports but for everyday life. The BRAAD system integrates these elements in a way that's practical and impactful for people over 50. Here’s how:
Balance
Balance is critical, not only in sports but also for reducing the risk of falls and injuries. In BRAAD training, both the pad holder and the striker adopt an "athletic-ready stance," mimicking the posture needed for real-life movements. This stance engages the core, stabilizes the hips, and reinforces muscle memory, ensuring you’re ready for whatever life throws your way—literally and figuratively.
Reaction
Improving reaction time isn’t just for athletes; it’s a vital skill for avoiding hazards and staying sharp. In BRAAD training, the striker responds to commands from the pad holder, honing spatial awareness and quick decision-making. The pad holder also gains timing skills, learning when and how to meet strikes. This reciprocal dynamic keeps both participants mentally and physically engaged.
BRAAD Training
Balance, Reaction, Agility, Acceleration, and Deceleration
Agility
Agility is about moving fluidly and adapting to change—skills that serve everyone, from weekend warriors to professionals navigating hectic schedules. As Coach Kearns often says, "Footwork will save your life." BRAAD drills emphasize lateral movement, shifting levels, and circling, which are beneficial for sports and daily tasks like climbing stairs or navigating crowded spaces.
Acceleration
Quick bursts of movement are essential, whether you’re driving a tennis serve or sprinting after your grandkids. BRAAD training develops explosive power, enabling participants to execute fast, effective movements. These skills translate into better performance in sports and enhanced confidence in your physical capabilities.
Deceleration
Deceleration is just as important as acceleration, especially for protecting your joints and avoiding overuse injuries. In BRAAD, striking a target and quickly recoiling trains the muscles and brain to work in harmony, preventing overcommitment and reducing strain. This is particularly valuable for maintaining long-term joint health.
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The BRAAD Workout: A 5-Round Challenge
Coach Kearns designed the following workout to incorporate all five BRAAD principles. For those new to fitness, aim for three-minute rounds; more advanced participants can push for five.
Round 1
Start in a Thai boxing stance. Execute a jab-cross combination, emphasizing control and balance on your power cross.
Round 2
Build on the first round by adding a left hook and right uppercut to the combo.
Round 3
Switch to elbows and knees: jab, cross, left elbow to the head, and right knee to the body.
Round 4
Run the ladder: left hook to the head, right hook to the head, left hook to the body, and right hook to the body.
Round 5
The finisher: jab, cross, left elbow, right elbow, left knee, and finish with a right knee.
BRAAD Workout: A 5-Round Challenge
Real Benefits for Real Life
What sets BRAAD apart is its dual benefit: both the pad holder and the striker get a full-body workout, improving strength, coordination, and cardiovascular health. Plus, the dynamic nature of pad training ensures every session is engaging and fun, a key factor for sticking with any fitness routine.
For the 50+ crowd, the combination of strength, agility, and endurance training offers more than just physical benefits—it fosters mental clarity, confidence, and resilience. And with Coach Kearns leading by example at 58, it’s clear this system works.
Closing Thoughts
BRAAD training isn’t just for athletes; it’s for anyone who wants to live a healthier, more vibrant life. As Coach Kearns often says, “Age is just a number. It’s how you approach it that counts.” So grab a pair of mitts, find a partner, and step into the transformative world of BRAAD. Your body—and your future self—will thank you.
